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Ways to prevent migraines

Getting enough sleep, staying away from loud noises, and regulating caffeine intake will help prevent migraines from recurring.

Migraine which is a neurological disease characterized by recurrent headaches, often severe in intensity. In addition, patients may also have other visual, sensory, and motor symptoms. If your migraines are controlled, your quality of life will greatly improve.

Migraines often have multiple triggers, some of which are related to lifestyle, experts say. If migraine medications are causing side effects or aren’t working, lifestyle changes may be the answer. Here are some home remedies to help prevent headaches.

Sleeping enough

Lack of sleep is one of the most common causes of migraines. The Centers for Disease Control and Prevention (CDC) recommends that adults get a full night’s sleep of 7 hours or more. If you have trouble sleeping, often snore, you should see a doctor for treatment.

Some adjustments in the bedroom help improve sleep such as reducing light, adjusting the temperature just right… You should limit caffeine and alcohol at the end of the day and shouldn’t eat right before going to bed. Many people find it helpful to create a consistent nighttime routine. You can turn off the TV and other devices an hour before bedtime, put your phone away from your sleeping area, read or listen to soft music.





Getting enough sleep about 7-8 hours a night can reduce headaches.  Photo: Freepik

Getting enough sleep about 7-8 hours a night can reduce headaches. Photo: Freepik

Change your diet

Some people get migraines after eating chocolate, soy products, foods containing nitrates, monosodium glutamate, or food coloring. Because foods contain so many ingredients, it can be difficult to pinpoint which ingredient triggers a migraine. Therefore, you should pay attention to keep a diary of food used daily, the dose consumed to know the migraine often occurs when you have eaten any food.

Keep away from smell and trigger sound

Strong scents such as detergents and cosmetics can trigger migraines, and prolonged exposure to smoke can also trigger pain. If it’s not possible to avoid irritants completely, you may feel better by covering your nose, wearing an N95 respirator, or applying peppermint oil to your forehead and temples.

Loud noises and certain sounds also trigger migraines in some people. Studies show that taking time to meditate in silence can significantly reduce the frequency and severity of migraine attacks. Therefore, you can set aside 10 minutes a day to meditate when you feel overwhelmed.

Holding the phone close to your ear for long periods of time or wearing a headset can also lead to migraines. Useful advice from experts is to turn on the speaker when listening to long phone calls and limit wearing headphones for too long.

Stress management

Stress is a common cause of migraine headaches. Avoiding stressful situations entirely is difficult, so it’s a good idea to use techniques that can better manage them. Exercising, journaling, joining a group or group helps you find what works best for you and make time for it every day. Make sure you take time for yourself after particularly stressful events to relieve some of the pressure.

Adjust caffeine intake

Caffeine is an ingredient in some over-the-counter migraine medications because caffeine can help control and prevent migraines. However, for some people, drinking caffeine is a trigger for migraines.





Alcohol can also cause headaches.  Photo: Shutterstock

Alcohol can also cause headaches. Photo: Shutterstock

Caffeine is a vasoconstrictor (narrowing of blood vessels), and migraines have been linked to vasodilation. If your body gets used to the vasoconstriction caused by caffeine, your natural blood vessel control mechanisms will adjust to that.

My advice is to listen to your body. If you can tolerate caffeine, it’s best to keep your caffeine intake to that limit. If you feel that caffeine consumption tends to trigger migraines, consider simply avoiding it altogether. Coffee, chocolate, cocoa, and tea all contain caffeine.

Avoid bright lights

Bright lights can trigger migraines or make symptoms worse. If you feel the ambient lights are too bright, consider wearing sunglasses or dimming the lights when possible.

Interestingly, light, specifically blue light, may have therapeutic benefits, and light therapy has gained a lot of attention for its potential to prevent migraines. Although more research is needed to determine the effectiveness of this therapy, replacing some light sources around the home with blue light bulbs can be an effective and inexpensive form of headache preventive care.

Regulate body temperature

Migraines are associated with temperature changes, including exposure to heat and cold. You can try to control the ambient temperature or dress to avoid getting too hot or too cold. If you feel a migraine is ongoing or have been exposed to one of these triggers, you can use an ice pack on your neck, shoulder or forehead to reduce your risk of developing a migraine. full output.

Mr. Chi (According to Very well Health)

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